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Rhodiola Rosea: A Look at the Research

rhodiola rosea pre-workout

Rhodiola rosea, commonly known as golden root or Arctic root, is an adaptogenic herb[1] traditionally used to enhance physical and cognitive performance, reduce fatigue, and alleviate stress. Native to high-altitude regions of East Asia, Central Asia, Siberia, and North America, Rhodiola rosea has a rich history of use in traditional medicine systems, including those of Russia, Scandinavia, and Asia.

The plant belongs to the Crassulaceae family and thrives in harsh, mountainous environments. It is characterized by its yellow flowers and fleshy leaves, which are often used in medicinal preparations. The herb is particularly valued for its adaptogenic properties, meaning it helps the body resist physical, chemical, and biological stressors. This adaptogenic effect is primarily attributed to its ability to enhance the body's non-specific resistance to stress, thereby promoting overall homeostasis[1].

Key Phytochemicals and Mechanisms of Action

The pharmacological effects of Rhodiola rosea are linked to several active compounds, including rosavins (rosavin, rosarin, rosin), salidroside, tyrosol, and a range of flavonoids and tannins[2]. These compounds contribute to its diverse therapeutic properties, such as antioxidant, anti-inflammatory, and neuroprotective effects.

1. Antioxidant Activity
Rhodiola rosea's antioxidant properties help neutralize free radicals, reducing oxidative stress and protecting cells from damage[2]. This activity is crucial for maintaining brain health and preventing cognitive decline.
2. Cholinergic Regulation
The herb has been shown to influence cholinergic pathways[3], which are essential for learning and memory. By modulating acetylcholine levels, Rhodiola rosea enhances cognitive functions and supports mental clarity.
3. Cerebral Metabolism
Rhodiola rosea improves cerebral metabolism[4] by increasing blood flow to the brain and enhancing the uptake of oxygen and nutrients by brain cells. This mechanism supports mental performance and reduces mental fatigue.
4. Modulation of the Stress-Response System
Rhodiola rosea affects the hypothalamic-pituitary-adrenal (HPA) axis[5], which plays a critical role in the body's response to stress. By regulating cortisol levels and other stress hormones, the herb helps mitigate the negative effects of stress on the body and mind.

Traditional and Modern Uses of Rhodiola

Traditionally, Rhodiola rosea has been used to[6]:

  • Increase physical endurance
  • Enhance work productivity
  • Promote longevity
  • Treat fatigue and depression
  • Alleviate high-altitude sickness
  • Address gastrointestinal ailments and infections
  • Improve reproductive health

In contemporary settings, Rhodiola rosea is gaining popularity as a natural supplement for enhancing mental and physical performance. It is used by athletes to improve endurance, by students to boost cognitive function during exams, and by professionals to manage stress and enhance productivity.

Cognitive Benefits of Rhodiola

Rhodiola rosea, celebrated for its adaptogenic properties, has gained significant interest for its potential to enhance cognitive function and reduce mental fatigue.

A review by Stojcheva and Quintela (2022)[7] delved into the clinical efficacy of Rhodiola rosea on cognitive functions and mental performance. They highlighted a trial where 101 adult subjects with life-stress symptoms took 200 mg of Rhodiola rosea extract twice daily for four weeks, resulting in significant improvements in stress symptoms, fatigue, mood, and quality of life. Another study that was reviewed involved 60 participants with mild-to-moderate depression, finding that daily doses of 340-680 mg of Rhodiola rosea significantly improved depression symptoms and overall mental health. Additionally, a trial with 118 burnout patients taking 200 mg daily for eight weeks reported notable reductions in fatigue and burnout symptoms. The authors concluded that Rhodiola rosea is a valuable supplement for managing stress-induced conditions, improving cognitive function, and enhancing overall well-being.

Another systematic review by Sana Ishaque and colleagues[8] examined the effectiveness of Rhodiola rosea for physical and mental fatigue, analyzing 11 clinical trials with 446 participants. The review found promising results for mental fatigue, with three out of five trials showing significant improvements. For example, a double-blind randomized controlled trial involving 60 subjects found that Rhodiola rosea significantly improved fatigue scores and attention. Another study with 56 Armenian physicians reported significant improvements in mental fatigue after two weeks of Rhodiola rosea supplementation.

These findings suggest that Rhodiola rosea may effectively enhance cognitive function and alleviate mental fatigue.

Physiological Benefits of Rhodiola

Rhodiola rosea has captivated researchers with its potential to enhance both cognitive function and physical performance. This dual promise has led to extensive research on its benefits, particularly in the realm of exercise and sports performance. Two comprehensive reviews, one by Lu et al. (2021)[9] and another by Tinsley et al. (2023)[10], delve into these aspects, providing a robust evaluation of Rhodiola rosea's efficacy.

In the systematic review by Lu et al. (2021)[9], the effects of Rhodiola rosea supplementation on exercise and sports performance were meticulously evaluated across ten studies involving healthy adults. These studies featured both short-term and long-term interventions, lasting from one hour to 37 days. The findings were promising: Rhodiola rosea significantly reduced blood creatine kinase levels, indicating less muscle damage, and chronic supplementation diminished skeletal muscle injury parameters after exhaustive exercise. Several studies demonstrated that Rhodiola rosea boosted total antioxidant capacity, thereby reducing oxidative stress and skeletal muscle damage. Participants also reported lower ratings of perceived exertion and improved endurance performance. Although the effects on inflammatory markers were mixed, the overall consensus highlighted Rhodiola rosea's remarkable ability to enhance recovery and explosive power, all while being well-tolerated with no significant adverse reactions reported. Thus, Rhodiola rosea emerges as a promising supplement for athletes and fitness enthusiasts alike, offering benefits in muscle protection, oxidative stress reduction, and performance enhancement.

Building on this, the review by Tinsley et al. (2023)[10] provided an even broader synthesis of sixteen human studies, primarily randomized controlled trials. These studies explored both acute and chronic supplementation protocols, with doses ranging from 200 mg to 2400 mg of Rhodiola rosea. The review found that acute supplementation (approximately 200 mg taken 60 minutes before exercise) can significantly prolong time-to-exhaustion and improve time trial performance, particularly in cycling. For instance, physically active individuals who took a single 200 mg dose showed improved cycling endurance. Additionally, another study noted improvements in mean power output during repeated Wingate anaerobic tests following a similar acute dosing regimen.

Higher doses ranging from 1500 to 2400 mg per day over periods of 4 to 30 days, also demonstrated notable benefits. In resistance training, for instance, high dose supplementation was linked to increased strength and power, as evidenced by improved bench press and squat performance in untrained participants. These higher doses seemed particularly effective in enhancing maximal voluntary contraction and repetitions to failure in resistance exercises.

Despite these promising results, the review highlighted that the effects of Rhodiola rosea on muscle damage, inflammation, energy system modulation, and perceived exertion were inconsistent across studies. While some trials reported reductions in markers of muscle damage such as creatine kinase, others found no significant impact. Similarly, the influence on inflammatory markers and oxidative stress varied, with some studies indicating enhanced antioxidant capacity and others showing no discernible effect.

In summary, Tinsley et al.[10] concluded that Rhodiola rosea supplementation shows potential in enhancing various dimensions of exercise performance, including endurance, strength, and power. Collectively, these reviews underscore Rhodiola rosea's potential as a multifaceted supplement for enhancing exercise performance and recovery, though further research is needed to solidify these findings and optimize supplementation protocols.


Cognitive Benefits: Rhodiola rosea significantly enhances cognitive function, reducing mental fatigue, improving memory, and supporting mental clarity.
Physical Performance: Rhodiola lowers perceived exertion, boosts endurance, and enhances anaerobic performance, making it a valuable supplement for athletes.
Mechanisms: Rhodiola rosea works through antioxidant activity, cholinergic regulation, improved cerebral metabolism, and modulation of the stress-response system.
Mixed Data: While the majority of studies highlight its benefits, some results are inconsistent, indicating a need for further high-quality research. Variability in supplementation dose and duration, concentration of bioactive compounds, participant characteristics, and exercise tests may explain disparate outcomes.
Safety and Tolerance: Rhodiola rosea is well-tolerated with minimal adverse effects, making it a promising supplement for enhancing both cognitive and physical performance.

Get a Pre-Workout with Rhodiola

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Outwork Pre-Workout contains rhodiola rosea, citrulline malate, beta-alanine, and other evidence-based ingredients to help you go harder in the gym. 💪 




1. Kelly, G S. “Rhodiola rosea: a possible plant adaptogen.” Alternative medicine review : a journal of clinical therapeutic vol. 6,3 (2001): 293-302.

2. Kosakowska, Olga et al. “Antioxidant and Antibacterial Activity of Roseroot (Rhodiola rosea L.) Dry Extracts.” Molecules (Basel, Switzerland) vol. 23,7 1767. 18 Jul. 2018, doi:10.3390/molecules23071767

3. Amsterdam, Jay D, and Alexander G Panossian. “Rhodiola rosea L. as a putative botanical antidepressant.” Phytomedicine : international journal of phytotherapy and phytopharmacology vol. 23,7 (2016): 770-83. doi:10.1016/j.phymed.2016.02.009

4. Ma, Gou-Ping et al. “Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms.” Frontiers in pharmacology vol. 9 1415. 4 Dec. 2018, doi:10.3389/fphar.2018.01415

5. Anghelescu, Ion-George et al. “Stress management and the role of Rhodiola rosea: a review.” International journal of psychiatry in clinical practice vol. 22,4 (2018): 242-252. doi:10.1080/13651501.2017.1417442

6. Panossian, A et al. “Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy.” Phytomedicine : international journal of phytotherapy and phytopharmacology vol. 17,7 (2010): 481-93. doi:10.1016/j.phymed.2010.02.002

7. Ivanova Stojcheva, Emilija, and José Carlos Quintela. “The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence.” Molecules (Basel, Switzerland) vol. 27,12 3902. 17 Jun. 2022, doi:10.3390/molecules27123902

8. Ishaque, Sana et al. “Rhodiola rosea for physical and mental fatigue: a systematic review.” BMC complementary and alternative medicine vol. 12 70. 29 May. 2012, doi:10.1186/1472-6882-12-70

9. Lu, Yao et al. “Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review.” Frontiers in nutrition vol. 9 856287. 7 Apr. 2022, doi:10.3389/fnut.2022.856287

10. Tinsley, Grant M et al. “Rhodiola rosea as an adaptogen to enhance exercise performance: a review of the literature.” The British journal of nutrition vol. 131,3 (2024): 461-473. doi:10.1017/S0007114523001988

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